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#3496 – Thursday: Open 20.3 Tomorrow

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Thursday 10/24/19

ATHLETE GOAL – For those who are signed up for the Open, the goal is quality movement at a sustainable pace! For those who are not registered they can treat today’s workout as a recovery workout or they can hit it hard by increasing the pace and intensity.

STIMULUS – Longer recovery workout with fairly simple movements.
Two options with the stimulus today… for those that want a recovery style workout, we are looking for 30 minutes of smooth moving.
For those that want to push themselves and go hard, encourage them to increase the pace every round. For meters on the Rower we want athletes to finish 750m in no more than 3:00-3:30.
For the rest of the movements, we want everyone to be in 1:00-1:15 range for each movement. Make sure to use the 1:00 walking rest time to slow the heart rate before you start the next set. That means 9:00 rounds or less to make the 30 min time cap, scale accordingly.


RECOVERY WORKOUT
3 SETS FOR QUALITY

750m Row
75 Single Unders or 50 Double Unders
25 Box Step Overs 24/20
25 Wallballs or Plate G to OH (you pick)
10 DB Devil’s Press 35/25
10 Tempo Ring Rows (1111)

-At least 1:00 Walking Rest b/t Sets-

-30:00 Time Cap


OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Group Mobility or Stretching